Thanks for the pics Ashman! Regionals start tomorrow at 9am. Come out to the International Centre and cheer Andi on!

Today’s WOD

Partner shuttle prowler push – 5 min max lengths * each person must go down and back the turf, then switch.

Trainer’s Tips: We’re half way through the month, we’ve done lots of lifting, quite a bit of volume, how are things feeling? Need a day off to recover, take it and come back hungry, fresh and stronger!

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World-Class Fitness in 100 words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.